Corn with red and green peppers, canned, solids and liquids

Plant foods · Vegetables · All vegetables

g
Macronutrients 60 / 100 How is this scored?

Composition

Energy

Protein 2.3 g · 9 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 18.2 g · 73 kcal/100g
Water 78 g
Total energy 75 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.2g
Polyunsat.
0.3g
Omega-6
0.25g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

Protein quality 94 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 94%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (94% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 26 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 8.8 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.10 mg
Folate (B9) 34 µg
Vitamin B12 0.00 µg

Minerals

Calcium 5 mg
Iron 0.8 mg
Magnesium 25 mg
Phosphorus 62 mg
Potassium 153 mg
Sodium 347 mg
Zinc 0.4 mg
Copper 0.06 mg
Manganese 0.04 mg
Selenium 0.6 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 17% of EU NRV per 100 g.